Fruit and Veggies – the essentials

Fruit and vegetables are essential. We NEED to consume these daily. The scientific evidence of the health benefits of eating vegetables and fruit has been reported for decades and continues to strengthen. Vegetables and fruit are full of essential nutrients, vitamins, minerals , antioxidants and fibre. They taste magnificent and should be enjoyed daily in each meal.

The minimum recommended intake of vegetables for adults is five to six serves per day.

A standard serve of vegetables is 75 grams or:

  • half a cup cooked green or orange vegetables (i.e. broccoli, spinach, carrots, pumpkin)
  • half a cup cooked dried or canned beans, peas or lentils
  • one cup leafy or raw salad vegetables
  • half a cup sweet corn
  • half a medium potato or other starchy vegetables (i.e. sweet potato)
  • one medium tomato

A standard serve of fruit is 150 grams of fresh fruit or:

  • one medium apple, banana, orange or pear
  • two small apricots, kiwi fruits or plum
  • one cup diced or canned fruit (with no added sugar)

Tips for adding vegetables to your meals:

  • Try using a zucchini noodles (you use a spiraliser to easily cut long strands of zucchini) to use instead of pasta
  • Dice cauliflower and grill it lightly in a pan with extra virgin olive oil as a substitute for rice
  • Add layers of thinly sliced vegetables (sweet potato, eggplant, zucchini) to lasagne
  • Try a smoothie – a handful of fresh spinach leaves, half a frozen banana, a handful of blueberries and some coconut water, then blend in a high speed blender


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